Ingredients

• 120 g ripe banana — peeled and sliced
• 260 ml unsweetened rice milk — chilled
• 160 g plain lactose-free skyr or greek yogurt (low fat, 0–2%) — chilled
• 40 g unflavoured or vanilla rice protein powder
• 4 g fresh mint leaves — small leaves, loosely packed optional
• 10 g maple syrup optional
• 80 g ice cubes optional

Instructions

1. Add the rice milk and yogurt to a blender first so the blades can move easily.
2. Add the sliced banana, rice protein powder, and mint leaves (if using) on top of the liquids.
3. Blend on low speed for 20–30 seconds, then increase to high and blend until completely smooth and no visible specks of mint remain.
4. Taste and add maple syrup if you need a little sweetness, then blend again briefly to combine.
5. If you tolerate colder drinks, add the ice cubes and blend until the smoothie is creamy with no ice chunks; otherwise, skip the ice for a room-temperature option that can be easier on nausea.
6. Pour into small glasses, let sit for 1–2 minutes to allow bubbles to settle (this can reduce bloating), then sip slowly over 10–20 minutes.